WheelWOD of July 27/16

WheelWOD today is as follows


CARDIO: Monostrucural (Row, Ski, Wheel or Bike) as 10 x :20 hard/:40 easy

STRENGTH: 20min Advanced Ping Pong
(perform as A,B,C,D, 1 min rest, A, B, C, D, 1 min rest, etc.)

A: 5 Dumbbell Bench or Floor Press @ 75-85% of 1 RM

B: 5-10 chin ups

C: 5 Weighted Ring Dips (heavy as possible)

D: :30 max rep Wallballs @8ft/7ft with 14lbs/10lbs

COOL DOWN CARDIO: Bike / Assault Bike / Swim / Wheel 20min easy

1) Internal Shoulder Rotation Stretch 3:00 via ROM WOD